It is a challenge to keep up with diet trends and health studies, between what is good for you and not being recalled because of a salmonella outbreak. Here is a list of functional foods that keep all the parts of your body in optimal health.
According to various health and wellness sites (Eat This, Not That, a section of the publication Men's Health, AskTheTrainer, Shine, Delish) there are certain foods you should eat every day that include:
Spinach (promotes blood flow, keeps bones strong, healthy eyes)
Alternatives: kale, bok choy, romaine
Blueberries (antioxidant, great for brain and wards off cancer, diabetes)
Alternatives: acai berries, purple grapes, prunes, raisins, strawberries
Walnuts (omega-3, helps libido and brain)
Alternatives: sesame seeds, pistachios, almonds, hazelnuts
Oats (fiber helps the heart and digestive tract)
Alternatives: quinoa, flaxseed, wild rice
Apples (Red delicious apples keep your heart functioning well)
Eggs (lutein keeps eyes fit plus iron-rich yolks, makes hair healthy and strong)
Black beans (brain food, improves memory, function and power)
Alternatives: peas, fava, lima, pinto and kidney beans
Yogurt (probiotics help keep your belly flat and healthy)
Alternatives: hard or semi-hard cheeses, kefir
Carrots (vitamin A, good for your skin)
Alternatives: sweet potato, pumpkin, butternut squash, yellow bell pepper, mango
Tomatoes (rich in lycopene, helps avoid skin, bladder, lung cancers and heart disease)
Alternatives: watermelon, pink grapefruit, persimmon, papaya, guava
If you are concerned about getting bored with a limited menu, try elevating your dishes with fresh herbs and spices (turmeric, cinnamon).
Plus you may want to consider incorporating a small amount of protein into your diet like lean free-range red meat, chicken, turkey, and fatty fish (salmon).